Mayhem Affiliate 09/14/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)</p><ul><li>10 minutes with a PVC or Empty Barbell</li><li>Perform 3-5 reps at each movement</li></ul><p>-into-<br />3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)</p><ul><li>5 minutes, 2-3 times through</li><li>Focus on footwork and finishing pull</li></ul><p><strong>2. </strong> <strong>Strength Prep</strong><br />10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, o higher than 90%)<br />* Complete 1 set every 1:15 *<br /><br /><strong>3. Workout Prep</strong><br />3 sets:<br />5/4 Calorie Echo Bike (build in pace)<br />3 Thrusters (build in weight)<br />10ft Front Rack Walking Lunge (build in weight)</p>
Strength/Accessory
Clean & Push Jerk (Weight)
<p>10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, no higher than 90%)<br />* Complete 1 set every 1:15 *</p>
Workout
Workout (Time)
<p><strong>Affiliate Version of "Echo Thruster Final"</strong></p><p>Freedom (RX’d)<br />16/14 Calorie Echo Bike<br />21 Thrusters (75/55)<br />14/12 Calorie Echo Bike<br />18 Thrusters (95/65)<br />12/10 Calorie Echo Bike<br />15 Thrusters (115/80)<br />-into-<br />75ft Front rack Walking Lunge (115/80)<br /> </p><p>Independence<br />13/10 Calorie Echo Bike<br />21 Thrusters (65/45)<br />11/9 Calorie Echo Bike<br />18 Thrusters (75/55)<br />9/8 Calorie Echo Bike<br />15 Thrusters (95/65)<br />-into-<br />75ft Front rack Walking Lunge (95/65)<br /> </p><p>Liberty<br />10/8 Calorie Echo Bike<br />15 Dumbbell Thrusters (light)<br />8/6 Calorie Echo Bike<br />12 Dumbbell Thrusters (light/mod)<br />6/4 Calorie Echo Bike<br />10 Dumbbell Thrusters (moderate)<br />-into-<br />75ft Single Dumbbell Front rack Walking Lunge (moderate)</p><ul><li>Target time: 9-11 minutes</li><li>Time cap: 14 minutes</li></ul>
Mobility
Mobility
<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Trap Smash (each side)</li></ul>
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